T Nation

Repman's 'Train to Maintain' Journal

#1

Hi, just joined.
I’m a seasoned lifter in my mid-50’s and I needed a place where I can basically store a diary of my write-ups.
I still train 2-3 times a week and even though the energy levels are sapping my gusto, I can still put in some decent, lengthy workouts.

I’ve had my share of injuries in the past and therefore I don’t deadlift or squat anymore these days, but what I lose in that area I make up for by leg pressing, Smith etc.

I don’t see any point anymore to needing to be bigger at my age, that’s frankly foolhardy and rather pointless tbh unless you are set for the stage or doing stronglifting comps IMO.

All I trainin for these days is to maintain what I have in the way of fitness and strength and hopefully that will enable me to hold on to my health into my later age.

My log here will consist of my training routines which I try to keep up to date where time permits and at 54 although I may not be pushing the massive numbers anymore I can still put in a decent effort.

Thanks for reading :slight_smile:

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#2

Saturday 18 May 2019: Upper body 2hr. 05mins.

To my training then and it’s been a fortnight since I visited the gym for my last session which was legs and a disgraceful 23 days since I last did any upper body work. I placed both my sessions together today and went for a marathon effort. Hard at first to get the blood pumping again but pump it did and the muscles duly found their memory and did their biz once more as if they’ve never been absent.

Still with the four set routine lifting very slowly to gain maximum tension and with more added ‘pause-reps’ now, the only thing I’m lacking is some energy but that will come back soon as long as I now keep it up. But I’ve been feeling good during my time away apart from some personal issues and I will always give priority to any afternoon sun being the night worker I am and spend the time outdoors instead. Here’s today’s session:

(All weights in kgs)

Arm curl, alternate right/left:
10x25, 6x35
5x45 +3, +2
12x20 +3, +3, +3

DB press, incline bench:
10x24’s, 6x28’s
5x32’s +2, +1
10x20’s +3, +3, +2

Seated row:
10x47, 6x59
5x65 +3, +3, +3
12x41 +6, +4, +4

Shoulder press:
10x60, 6x70
4x80 +2, +1
10x40 +2, +2, +1

DB concentration curl, alternate arm:
10x10, 6x15
4x18 +1, +1
8x10 +2, +2, +2
*With this exercise I really made the bicep wait in the pause position until the veins began to show then curled very slowly to pump it to the max.

Tricep extensions:
10x40, 6x60
6x80 +3, +3
15x30 +6, +6, +6

Lat pulldown, hammer bar:
10x35, 6x45
5x60 +2, +2
12x35 +3, +3, +3

Lat pulldown, underarm grip:
10x35, 6x45
5x60 +2, +1
12x35 +3, +3, +3

Smith press, flat bench, close grip:
10x40, 6x50
4x60 +1, +1
12x30 +2, +2, +2

Chest press:
10x60, 6x70
5x80 +2, +1
10x40 +3, +3, +2

Fly delt dec:
10x80, 6x95
6x110 +2, +2
12x65 +3, +3, +3

Tricep bar pulldown, front reach:
10x15, 6x20
5x25 +1, +1
10x15 +2, +2, +2
*A new one I’m adding for a while as the full reach stance pulls really well for the core muscles.

E-Z preacher curl, low pull:
10x38, 6x43
3x48 +1, +1
6x23 +2, +2, +2
*Happy to report that the biceps are still as pumped up as ever. Really made them work on the heavy set there by taking things very slow to fully contract the muscle.

DB preacher curl, alternate arm:
10x12, 6x15
4x20 +1, +1
6x10 +2, +2, +2

I left the final three exercises as it was past the two hour mark and I had to get back home.
All well and good with this type of training but with summer on the way I need to do more high reps work, so I’ll be amending things for next time.
For the legs, I have drafted out a kind of superhuman quads workout going very heavy indeed from my old bodybuilding days for either tomorrow or Monday.

#3

Sunday 6/5/19: Legs. 1hr.10mins.

A quick turnaround today from my last workout of yesterday afternoon, which always turns out to be a bit gruelling in the energy-sapping department and to cap it all I really went for the heavy stuff. I’m Sorry but there’s just no turning away from the strength stuff, it’s what I’ve always done. I reckon that until I have a serious injury and snap my legs in half or simply just keel over in a quivering mess, I’ll always want to push myself harder. Then again, that’s what we all do isn’t it? It’s all about goals and targets. There’s no point in dawdling along without any effort – that’s utterly pointless and a waste of time.

Getting back to my training session, and it was brutally hard work, but somehow cruelly enjoyable to see me torturing myself to the limit. Same format as before but with more extra pauses added to build more strength. Gotta be done.

(All weights in kgs)

Incline press 1:
Feet low on plate -
20x150
12x220 +4
6x300 +3, +3, +3
4x 350 +2
*The heaviest I’ve lifted on the leg press for six years (the heaviest I ever went was 430 kgs - with 32" thighs to match - when I was in my mid-40’s), I should really curtail the weight at that tbh and be happy with things. It’s the knees I need to watch, even though they are now feeling right as rain once more without any twinges.

Incline press 2:
Feet high on plate (reverse sets)–
8x250 +3, +2
6x200 +2, +2
12x150 +3, +3
20x120 +5

Seated ham curl:
20x40, 12x50
6x70 +2, +2
25x35 +12

Sled press (alternating feet positions):
20x150, 12x180
6x200 +2, +2, +2
12x140 +5

I omitted the calf press today because last week I had some real pain on the top of my feet below the toes because my toes were too low on the plate. Next time I do these the weight will be lower with more reps instead.

Extensions:
20x50, 12x80
6x100 +2, +2, +1
20x50 +4

Lying (prone) ham curl:
20x25, 12x32.5
5x40 +1
20x20 +6

Adductor:
20x50, 12x55
10x60 +3, +3
20x40 +12

Abductor:
20x50, 12x55
12x60 +3, +2
20x40 +6

Ab crunch:
60x30
*Six months since I did any ab crunches. Other exercises such as tricep pulldowns work those okay tbh, though it’s getting towards the summer and I may have to show my midriff on occasion lol!

I’ll do an upper body top-up during the week, though I’m looking at a revised routine for all my training to begin as soon as I have time to draw up a template. That will include more in the way of lighter weights but with more sets (I just have to watch the length of time it all takes, that’s my problem)

#4

Welcome
60 here.
What’s your training goal?
Do you follow a specific routine or plan? Or just exercises that you like and work for you?

#5

Monday 27/5/19: Legs. 1hr.25mins.

I actually went to the gym yesterday but after just four feeble leg presses I went home again. A total of three minutes exercise, well sometimes your good intentions just do not materialise do they?!!

Today was much better. I omitted the sled press as I did that as part of my last upper body session, which actually gave me more energy to concentrate on the rest of the workout, which I topped off with 10 minutes on the treadmill of all things!

(All weights in kgs)

Extensions:
20x40
15x60 +6
12x100 +2, +2
20x50 +3

Lying (prone) ham curl:
20x25
12x32.5
6x40 +2, +1
20x20 +6

Incline press 1:
Feet low on plate -
20x150
10x200 +3, +3
6x250 +3, +3, +3
5x300 +2, +3
3x350 +1

Incline press 2:
Feet high on plate (reverse sets)–
4x250 +2, +2
6x200 +1, +1
12x150 +2, +2
15x120

Adductor:
20x50
20x55
10x60 +3, +3

Abductor:
20x50
20x55
10x60 +3, +3

Seated ham curl:
20x40
12x50 +6
6x70 +2, +1
20x35 +6

Sled press (alternating feet positions):
20x150, 12x180
6x200 +2, +2, +2
12x140 +5

10 mins cardio treadmill walk.

I’m constantly thinking of ways to change my routine because if I don’t I do get very complacent with my training. The routine I have right now is fine but as you both remind me, I really should do some more in the way of cardio. But my work knackers me up, so it’s a conundrum as to what exactly to do?! I’m sure I’ll arrive at something that suits my commitments eventually!

#6

This style of training is suiting me fine, a little is enough when I have such time constraints as working nights. However, today I really pushed the boat out with another of my near-two hour sessions. A great programme in two distinct parts which saw some of my recent exercise routines combined and amalgamated into one completely perfect session which worked all of my ligaments and muscles pretty well without being overly strenuous on the weight.

Also, I’m not stressing too much anymore about not going to the gym; it isn’t the ‘be all and end all’ anymore. I know I can keep myself fit with my weekly programmes of a couple of workouts on the upper body and a big session for the legs, and together with my job at work that’s plenty enough for a 54-y.o. to be getting along with. Getting outside on sunny afternoons is by far more important. It’s going well.

Friday 24 May 2019: Upper body + 1hr. 45mins.

(All weights in kgs)

Part One – Moderate/heavy weight:

Arm curl, both arms (warm-up):
20x25

DB press, incline bench:
10x22’s
8x26’s +4
5x30’s +2, +1

Fly delt dec:
10x80
10x95 +6
8x110 +4, +2

DB preacher curl, standing, alt.:
10x14
6x18 +2
6x20 +2, +2

E-Z preacher curl, low pull:
10x38
6x43 +2
4x48 +2, +1

Tricep extensions:
10x50
8x60 +8
6x80 +4, +4

Shoulder press:
10x50
6x60 +3
5x70 +1, +1

Part Two – Light, fixed reps:

Lat pulldown, underarm grip:
10x50 +4, +2
12x35 +5

Smith press, flat bench, close grip:
10x40 +4, +2
12x30 +5

Seated row:
10x41 +4, +2
12x35 +5

Chest press:
10x50 +4, +2
12x40 +5

Pec dec:
10x40 +4, +2
12x30 +5

Tricep extensions extra:
10x40 +4, +2
12x30 +5

E-Z preacher curl, low pull extra:
10x23 +4, +2
12x18 +5

Ab crunch:
50x30

A little extra for the legs:

Sled press:
25x150 +5, +5, +5, +5

Calf press:
20x100
12x120 +5
10x140 +2, +2

Incline leg press – 3-set pause/hold:
Feet low on plate (quads/tops) –
20x120 – pause – 15x120 – pause – 10x120 +2, +2
Feet high on plate (hams/glutes) –
20x100 – pause – 15x100 – pause – 10x100 +2, +2

With a quick few sets of real killer leg exercises, an “enjoyably” productive afternoon at the gym. After a beautifully relaxing and invigorating cool shower I went home and flopped down on the garden swing with an ice cream.!
Next gym session later this weekend on the legs.

#7

Hi bud, thanks for the reply.
I have relatively easy goals these days, just to try to keep the belly weight down and keep the muscle toned and look as fit as I can for my age. As long as I can still lift near what I used to in my prime I’m happy.
I do work nights so my time available to train is restricted to the afternoons mostly and I throw in my work at the weekends.
Nice to see some of us older guys still at it mate. Keep it going :slight_smile:

#8

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Welcome to this little corner of the forums.

#9

Thanks Bulldog.
I’ll be getting stuck in to the forum and topics soon as poss mate. Looks like a very thorough and interesting site :slight_smile:

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